SPECIALTY TRAINING / GYMNASTICS
MAKE THE REP. OWN THE SKILL.
A six-week Bar Muscle-Up Cycle for intermediate athletes who want more consistent technique and repeatable reps.
More intention in every set.
You have bar muscle-ups. Now give the skill dedicated attention. This cycle progresses from technique and consistency toward capacity and performing under fatigue.
01 /
Technique & consistency
Establish repeatable movement and sets you can complete with control.
02 /
Capacity & fatigue tolerance
Practice maintaining the quality of your reps as the work develops.
03 /
Performance & reflection
Compare the same test in Weeks 3 and 6, with technique, misses, fatigue, and recovery providing context.
Training volume is exposure, not proof of progress. Consistency, quality, completion, and recovery matter together.
Program
Bar Muscle-Up Cycle
Best suited to
Intermediate athletes with bar muscle-ups
Cycle structure
6 weeks · 3 sessions per week
Progress check
Identical Week 3 & Week 6 test
Requirements
At least 1 bar muscle-up · a pull-up bar or rig · a bike, rower or SkiErg · 3 training days a week
Price
$49 one-time · no subscription, nothing to cancel
18 sessions / 3 a week · start any day
Six weeks. A clear progression.
Week 01
Foundation
Set the standard for quality.
Week 02
Repeatability
Build beyond triples with control.
Week 03
Baseline
Establish your benchmark and repeatable fives.
Week 04
Earned peak
Build on the work you can sustain.
Week 05
Competition capacity
Practice the skill in a demanding setting.
Week 06
Test under fatigue & retest
Take on 30 reps under fatigue, then repeat the Week 3 benchmark.
The same SPHERE LINK 2•10•3 benchmark appears in Weeks 3 and 6. Review completion, unbroken sets, technique, effort, and recovery together.
Ready when you are. Six weeks starts today.
$49 one-time · 18 sessions · start any day. No subscription.